Breakfast is the most important meal of the day and often the most ignored for various reasons. Some find it difficult to eat in the morning while some rush through their mornings like a whirlwind leaving them no time for refuelling their body. Some people do not feel hungry in the morning as they would have eaten more at dinner. We have put together some nutritious and easy breakfast ideas for you to incorporate in your busy schedule.

1) A protein rich besan chila(chickpea flour pancake) with paneer, spinach & carrots. The spinach and carrots add colour and vitamins while the paneer and besan are the protein components.

2) Dress up your idlis by steaming them with finely diced carrots, beans, peas and coriander leaves. Instead of coconut chutney you could serve them with sesame seed chutney which is an incredibly rich source of calcium, zinc, magnesium, selenium, niacin and omega-6 fatty acids.

3) You can make interesting versions of paranthas apart from the usual potato/cauliflower/mooli ones. You could add boiled and ground chickpeas or kidney beans to the whole wheat or millet flour to make it rich in protein and fiber. An accompaniment of low fat yoghurt completes this healthy parantha with its probiotic qualities.

4) Millets like ragi are a better choice for idlis or dosas as it is rich in iron and calcium.

5) Dalia porridge with soymilk, flax seed powder, walnuts, raisins, almonds and honey.

6) Poha with sprouts and methi. While the sprouts are rich in protein and fibre, the methi leaves provide iron, calcium and vitamins.

7) Oats are a great choice as a source of fiber, calcium and magnesium. If you are not too keen on having it as porridge, then you could try it in upma or dosa.

8) Here is great alternative to a regular prepared cereal. Cook brown rice and have it like porridge with fruits, honey, raisins, a sprinkling of flax seeds powder and a pinch of cinnamon. Brown rice is rich in fiber and B vitamins and keeps you full for a while.

9) Vegetarians can use tofu as a great protein alternative for eggs. You can make scrambled tofu with onions, green/red/yellow peppers and roasted sesame seeds with a slice of multi gain bread.

10)  A multigrain or whole wheat sandwich minus mayonnaise is easy and quick to prepare. A healthy dressing can be an alternative to the mayonnaise. A fruit or a fresh fruit juice can complete your meal.

11) If you really cannot find time to whip up any of the above, then make a smoothie with banana, apple, a small slice of avocado, a scoop of protein powder, dates and skimmed milk.

Make sure your breakfast includes all the food groups which are whole grains, legumes or eggs or lean meat, low-fat dairy, fruits and vegetables. A little preparation the previous night will make it easier on a rushed morning. Maybe you could set out your dry ingredients, make your chutneys and chop up the vegetables, fruits and dry fruits. So however frenzied your morning turns out to be, take a little time to whip up a tasty and nutritious breakfast to set the tone for you.

Read our article on Why is Breakfast so important to know the importance of breakfast